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You don't need to completely transform your meals or avoid your favorite foods to eat reduced-calorie meals. A few small changes such as choosing the right portion size and using healthier cooking methods can reduce your calories drastically. Choose the changes that are right for you to successfully develop a healthier and reduced-calorie diet.

Start Your Meal Right

Start your meal off with low-calorie starters such as salad and soup. Avoid creamy soups, which are usually higher in calories, and keep salad dressing on the side for dipping. Avoid eating bread before your main meal. Feeling hungry may cause you to eat at a faster pace, which prevents your body from realizing it is full until after you have overeaten. Starting with soup or salad allows you to pace your meal and will start to satisfy your appetite before you reach the higher-calorie main dish.

Choose Foods Wisely

Choose foods based on their satiety value to successfully eat reduced-calorie meals without feeling hungry. Foods that are high in protein and fiber have a high satiety value, meaning they keep you full for long periods of time. Switch out refined white starches for filling whole grains to instantly increase the fiber content of your meal. Include a portion of meat, eggs, beans, peas or soy to ensure your meal contains protein.

Manage Portion Sizes

You may already be eating the right foods but in the wrong portion sizes. Adjust your plate to have smaller portions of protein and starches and a bigger portion of vegetables. A rule of thumb is to fill 1/4 of your plate with protein, 1/4 with starches and the remaining 1/2 of your plate with vegetables. Vegetables contain fiber and are very low in calories, making them ideal for bulking up your plate and satisfying your appetite.

Healthier Cooking Methods

The method you use to cook your foods can determine whether a food is low or high in calories. While attempting to eat reduced-calorie meals, steer away from fried foods, which can add a lot of fat and calories to a food. Instead, brush foods with a small amount of oil and grill or bake for a similar result with much fewer calories. If sauteing or frying is unavoidable, stir-fry your food for a short amount of time to limit the additional calories from oil. You may also steam certain foods.

About the Author

Khadejah Makkieh is a registered dietitian with a passion for writing, teaching and cooking. She earned a Master of Science in nutrition from Texas Woman's University and is currently working as a college instructor. Makkieh's writing has also been featured in the FASEB science journal.